M/E Wide Stance Box Squat, M/E Conventional Deadlift, GHR 3 x 12, BTS "Throwdown at the Showground" Burpee Box Jump, D/B Snatch, Muscle Up

Mobility WOD-Couch Stretch

Beginner 6am, 9:30am & 7:30pm

(A) KB/DB Snatch-Work within the limitations of your movement 

(B) Ring Dips & Pullups- work 3 sets of 3-5reps with your lightest band on Ring Dips & Pull-ups.

(D) Individually in 9mins-60 Burpee Box Jumps 24/20", Max K/B Power Snatch 24kg/16kg

Recover 1min

(E) In 2 mins max TTRings

Intermediate 6am, 9:30am & 6:30pm

(A) KB/DB Snatch-Work to the limits of your movement

(B) Muscle Up-Pre-Requisite to practice muscle ups is a strong ring dip & C2B. If you don't have this work 3 sets of 3-5reps with your lightest band on Ring Dips & C2Bar. If you have a muscle up sub for TTRings in part E

(D) Individually in 9mins-60 Burpee Box Jumps 24/20", Max K/B Power Snatch 32kg/20kg

Recover 1min

(E) In 2 mins max TTRings

Advanced 9:30am & 5:30pm

(A) M/E Wide Stance Box Squat

(B) M/E Conventional Deadlift

(C) GHR 3 x 12reps (lighter band then last time)

(D) Individually in 9mins-60 Burpee Box Jumps 24/20", Max D/B Power Snatch 40/30kg
Recover 1min
(E) In 2 mins max muscle ups

Coaches Tips- (A) Why Box Squat? (B) No more then 3 lifts above 90% 1RM and build up quickly  (D & E) If you competed on sunday and are training today then you will have another workout to do.Thanks to CrossFit BTS for the workout design